Recovery Nutrition: Suggestions for Coaches

1) Establish clear guidelines for recovery nutrition. These may include:

    a. Recovery nutrition within 30 minutes

    b. Emphasizing use of carbohydrates, proteins, fluids and electrolytes whether in pre-mixed or food form, in amounts conducive to optimizing recovery and body composition goals

    c. Remind athletes to have a meal within 2 hours of workout completion

2) Remind, remind, remind athletes about the importance of recovery nutrition.

3) Create a storage area (fridge, cupboards) under lock and key for recovery nutrition items.

4) Set up a recovery station (fuel & fluids) in change rooms or on the benches after every practice.

5) Purchase a blender or single serving blender (e.g., Magic Bullet) to be used on site for blended pre-made or whole food drinks.

6) Have athletes sign off that they have engaged in recovery nutrition.

7) Engage in periodic label reading exercises with athletes to increase awareness.

8) Encourage personalized nutrition journals for athletes to monitor things like fuel and fluid intake, fatigue levels and timing, performance quality, perception of performance.

9) Schedule a monthly hydration check-up by weighing athletes pre- and post-workout to determine fluid losses. Do not disclose the weight before or after, just the differences (e.g., 1kg loss after swim).

10) For athletes going to national levels, start educating about the use of products or supplements that are certified to be free of banned substances. For more information, contact the Canadian Centre for Ethics in Sport ( or World Anti-Doping Agency ( Moore, BA, RHNRegistered Nutritional ConsultantCanadian Sport Centre 이 이메일 주소가 스팸봇으로부터 보호됩니다. 확인하려면 자바스크립트 활성화가 필요합니다.